Jeff Rodriguez Thread

[Carlito99]

More like the second one. On rows, I lean forward, but don't round my back, and pull back and arch my back as I row. On pull downs I start upright, then pull back and arch my back, pulling the bar to my chest.

This looks good to me (watch at about 3 min for cable rows, and 1 min for bb rows):

http://youtube.com/watch?v=tSjj5LtBUpw

Though on cable rows, I go a bit slower on the negative.

Thanks

Also, do you do dumbbell presses as recommended in the Max-OT course? Like for dumbbell shoulder press, have your palms facing each other at the bottom of the movement and facing forward at the top of the movement. And for dumbbell chest presses, having your palms face each other at the bottom of the movement and making an 'A' shape at the top of the movement. Or do you just keep palms facing forward for the whole movement?

[NATE_D]

Hey Jeff.

Iknow you keep your reps low 4-6. Whats your rep tempo like?

thanks.

[NATE_D]

2 . Why isnt good for a natural to do cardio right after training or on empty stomach on non training days? risking muscle??? I train in the morning then go to work until 10 pm.. do you think it's ok for me to do my cardio at 10 pm at night and then have my last meal of the day ( spinach and fish) afterwards???

[Carlito99]

Got one more for you

How long do you rest between sets? Do you have a set time for each set, depending on the bodypart/exercise? Like I've been doing 2 minutes rest between sets for isolation exercises and 3 minutes rest between sets for compound exercises

[jrod]

Jeff,

Would it be okay to take Gluatmine with a meal or do you think it might interefer with absorption?

Thanks

I think its fine. I take it with meals now. Offseason, though, I only take it pre and post workout.

[jrod]

hey whats up jeff,

Do you have a set diet paln through out the day in the offseason/on-seanson? , or do you just try to hit your totals for the day with proper food sources and placing carbs and fats at the appropriate times? i wanted to ask you this because i never had a set diet plan before and kinda adapted to my surrounding for the day trying to get 3 or more whole meals a day followed with 2-3 shakes and hitting my daily totals for the day(kinda had like a flow of things).i meet with this bodybuilding nutritionist who is pretty know (rather keep his name off the boards) and he works with alot of enhanced athlete bodybuilders (im a life time natural) and i think the diet he gave me is a little overboard, seems really hard to maintain , would like to hear what you think of the diet for a 235lb natural at around 10%bf

7am - 8 whites 2 yolks
1 cup oatmeal
2 tbsp of oil

9am - 2 scoops whey
1 cup of oatmeal
1 cup fruit
1 oz nuts

train-

11am- post - 2 scoops whey
1 cup oatmeal
8oz grape juice

12am - 8oz redmeat
6 oz white potateo
1 cups veggies
2 tbsp oil
2 tbsp vinager

2pm - 8 oz chicken
1 cup oat meal or sweet potateo
2 oz nuts

4pm - 8 oz chicken
1 cup oatmeal
1 cup veggie
2 tbsp oil
2 tbsp vinigar

6pm - 2 scoops whey
1 cup oatmeal
2 oz nuts

8pm - 8 oz chicken or turkey
1 cup oatmeal
2 oz nuts

10pm - 8oz turkey or fish
1 1/2 cups veggies
2 tbsp oil
2 tbsp vinigar

it seems like a shit load of food , did you have a nutritionist help you with your diet , or did your gradually find out what worked for you?

Offseason, I do not have a super strict, set plan. Instead, I focus on keeping the following ratio: high protein, moderate carbs, low/moderate fat. I try not to eat too much fat, and eat at least 50g protein per meal (I eat every 2 hours). The structure of my diet pre-contest and offseason are similar, I just eat a lot more offseason. Pre contest, I follow a very strict diet (weigh food out, eat on time and exactly how many meals I am supposed to eat, etc.). Every week I update my blog with my new diet for the week: http://jrod123.blogspot.com/

Regarding the diet, what stands out most to me is the fat content. Thats a lot of oil = a lot of fat. I guess I can't speak for everyone, but for myself, damn, that would be way too much fat. I have about 70g fat offseason. The rest of it is a lot of food. Here is a typicall offseason diet for me: http://www.speciesnutrition.com/athletejrod2.asp

I what you said above is a good idea: "for the day trying to get 3 or more whole meals a day followed with 2-3 shakes and hitting my daily totals for the day." And, add a pre + post workout shake to this.

[jrod]

Thanks

Also, do you do dumbbell presses as recommended in the Max-OT course? Like for dumbbell shoulder press, have your palms facing each other at the bottom of the movement and facing forward at the top of the movement. And for dumbbell chest presses, having your palms face each other at the bottom of the movement and making an 'A' shape at the top of the movement. Or do you just keep palms facing forward for the whole movement?

I used to do them like that (with a twist at the bottom); did them like that for years. Then about 2 years ago something was bothering me (forgot what) and it was more comfortable not to twist at the bottom, so I did them that way. Since then, I haven't switched back and continue to do them the traditional way. I think either way is fine, just make sure you use a full range of motion whichever way you choose.

[jrod]

Hey Jeff.

Iknow you keep your reps low 4-6. Whats your rep tempo like?

thanks.

fast on the way up (positive), controlled on the way down (negative). If I HAD to say, I'd say its close to 1-2 or 1-3. I don't get too concerned about how long the negative takes, I am more concerned about being in control of the negative. You don't have to take forever during the negative, but just make sure you're in control and handling the weight.

[jrod]

2 . Why isnt good for a natural to do cardio right after training or on empty stomach on non training days? risking muscle??? I train in the morning then go to work until 10 pm.. do you think it's ok for me to do my cardio at 10 pm at night and then have my last meal of the day ( spinach and fish) afterwards???

I don't think this JUST applies to someone who is natural...

Yes, as you said, risking muscle.

Sometimes we can't do what's ideal and have to work around our situations. If you NEED to do cardio right after training, it isn't going to be the end of the world, you'll still make gains. But, given the choice, I would do what you said: lift in the moring, then cardio after work (10pm). Yes, have your last meal (spinach and fish) when you get home, but I would suggest a small post cardio shake.

[jrod]

Got one more for you

How long do you rest between sets? Do you have a set time for each set, depending on the bodypart/exercise? Like I've been doing 2 minutes rest between sets for isolation exercises and 3 minutes rest between sets for compound exercises

I don't think of it in terms of isolation vs compound. I think of it in terms of bodyparts.

For calves, abs, forearms, I rest a bit less; closer to 2 minutes.

For bigger parts, back, chest, legs, I rest closer to 3 minutes (sometimes 3.5).

[jrod]

Put up my 9 weeks out updates:

www.jrod123.blogspot.com

[flexingtonsteele]

ur back has definetely come up jeff great job on that!

[Still Learning]

Hey Jeff, I remember a few months ago talking about what time you work out. I have sacked up and am now training at 6:15 am (first meal at 5:30ish) rather than 6:15pm. That way I can eat many more carbs in the meals immediately folllowing without risking additional BF. Thanks for the help.

[NATE_D]

Hey man . I just wanna say thanks and appreciate all the help. You deserve all the success that is coming your way ,bro..thanks

[fmoncas]

Put up my 9 weeks out updates:

www.jrod123.blogspot.com

Looking huge Jeff...you will kick ass at the TU...good luck

francisco